Healthy Roasted Potatoes And Cauliflower

Healthy Roasted Potatoes and Cauliflower recipe is a healthy and nutritious dish that is packed with vitamins and minerals, making it a great addition to any balanced diet. It is low in saturated fat, dietary cholesterol and total carbohydrate.

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Healthy roasted potatoes and cauliflower

Roasted potatoes and cauliflower is a delicious and satisfying recipe that makes a perfect side dish for any meal. This recipe combines tender, crispy roasted potatoes with nutty and savory cauliflower, creating a harmonious and flavorful combination. This dish is easy to make, requiring just a few simple ingredients like potatoes, cauliflower, garlic, spring onions, lemon juice, cumin powder, olive oil, chili flakes, salt, and Parmesan cheese.

Roasted potatoes and cauliflower is a healthy recipe

Potatoes can be a part of a healthy, balanced diet, when eaten in moderation and prepared in a suitable way. Potatoes are a rich source of vitamin B6, which is also known as pyridoxine.

Vitamin B6 is a water-soluble vitamin that serves several functions in the body. Here are some of vitamin B6’s main functions:

  1. Supports brain function: Vitamin B6 is essential for the production of neurotransmitters, which are chemicals in the brain that transmit signals. It is also necessary for the synthesis of several hormones and aids in the regulation of mood and cognitive function.
  2. Maintains a healthy immune system: Vitamin B6 aids in the production of white blood cells, which are essential for immune function and infection resistance.
  3. Supports energy metabolism: Vitamin B6 is involved in the metabolism of carbohydrates, fats, and proteins, which are important sources of energy for the body.
  4. Supports cardiovascular health: Vitamin B6 helps regulate homocysteine levels, an amino acid linked to an increased risk of heart disease when levels are high.
  5. Supports skin health: Vitamin B6 is essential for maintaining healthy skin because it regulates the production of collagen, a protein essential for skin elasticity.

This is a diabetes friendly and heart healthy recipe that is good for managing cholesterol. It is low in calories, carbohydrates, saturated fat, cholesterol, and has moderate amounts of sodium. Each serving of this recipe has 117 calories, 13 grams of carbohydrates, 3 grams of fiber, 1 gram of saturated fat , 1 mg of cholesterol, and 295 mg of sodium.

Ingredients

Vegetables: The main vegetables in this recipe are potatoes and cauliflower. You can use any kind of potato you like. I haven’t peeled the potatoes, but if you want you can. If you don’t want to peel them, make sure to scrub and wash them to remove all the dirt.

Seasoning: For roasting, I have used olive oil, garlic, chili flakes, spring onions, salt, and cumin powder. Once the vegetables are roasted, I have tossed them with some lemon juice and Parmesan cheese to add more flavor.

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Healthy roasted potatoes and cauliflower – Ingredients

How to make this recipe

  • Preheat the oven to 400˚F. Line a baking tray with aluminum foil.
  • In a large bowl, add potatoes and cauliflower florets. Pour olive oil, salt, chili flakes, minced garlic, spring onions, and cumin powder over the vegetables. Toss the vegetables in the seasoning to coat them.
  • Spread the cauliflower florets and potatoes over the baking tray in a single layer, making sure not to over-crowd them.
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Spread potatoes and cauliflower in a single layer on a baking tray. Add seasoning and bake.
  • Bake for 25-30 minutes, stirring the vegetables halfway through the cooking time. If needed, bake for a little longer, until the vegetables are tender and crisp on the edges.
  • Remove the vegetables from the oven. Add lemon juice and Parmesan cheese to the vegetables. Toss everything to mix well. Serve.
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Healthy roasted potatoes and cauliflower in a bowl
healthy roasted-potatoes and cauliflower recipe card

Roasted potatoes and cauliflower

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Roasted Potatoes and Cauliflower is a healthy and nutritious dish that is packed with vitamins and minerals, making it a great addition to any balanced diet. It is low in saturated fat, dietary cholesterol and total carbohydrate.
5 from 3 votes
Prep Time 10 minutes
Cook Time 30 minutes
Course Side Dish
Cuisine American
Servings 5
Calories 117 kcal

Ingredients
  

  • 4 cups cauliflower cut into bite-sized pieces
  • 1 cup potatoes cut into small, half-inch pieces
  • 4 spring onions finely chopped
  • 2 cloves garlic peeled and minced
  • 1/2 tbsp lemon juice
  • 2 tbsp olive oil
  • 1 tsp cumin powder ground
  • 1/4 tsp chili flakes optional
  • 1/2 tsp salt
  • 2 tbsp parmesan cheese

Instructions
 

  • Preheat the oven to 400˚F. Line a baking tray with aluminum foil.
  • In a large bowl, add potatoes and cauliflower florets. Pour olive oil, salt, chili flakes, minced garlic, spring onions, and cumin powder over the vegetables. Toss the vegetables in the seasoning to coat them.
  • Spread the cauliflower florets and potatoes over the baking tray in a single layer, making sure not to over-crowd them.
  • Bake for 25-30 minutes, stirring the vegetables halfway through the cooking time. If needed, bake for a little longer, until the vegetables are tender and crisp on the edges.
  • Remove the vegetables from the oven. Add lemon juice and Parmesan cheese to the vegetables. Toss everything to mix well. Serve.

Nutrition

Calories: 117kcalCarbohydrates: 13gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 1mgSodium: 295mgPotassium: 460mgFiber: 3gSugar: 2gPhosphorus: 81mg
Keyword Diabetes Friendly, Low Cholesterol, Roasted potatoes and cauliflower
Tried this recipe?Let us know how it was!

Are potatoes inflammatory?

Potatoes themselves are not necessarily inflammatory. In fact, they are a good source of several important nutrients, including vitamin C, potassium, and fiber. However, the way potatoes are prepared and consumed can affect their impact on inflammation in the body.

Fried potatoes, such as French fries, can be high in unhealthy fats and calories, which can promote inflammation in the body. Additionally, mashed potatoes made with butter and cream can also be high in saturated fat, which can contribute to inflammation.

It is important to note that the glycemic index of potatoes is relatively high, which means they can cause a rapid increase in blood sugar levels. High blood sugar levels can also contribute to inflammation in the body.

Overall, potatoes can be a healthy and nutritious food when prepared in a healthy way, such as by baking or roasting with minimal added fats. It is important to consume potatoes in moderation as part of a balanced diet.

Other healthy recipes
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Healthy banana blueberry oatmeal muffins
Baked Mexican cabbage
Vegetarian chili white bean

Archana Singh, PhD

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